May 22, 2009

Warm up: 10-15 min on the stationary bike and go through the movements of the WOD.

WOD: Fight Gone Bad: There are 5 stations (exercises) with a minute of work at each station with a running clock. You will get 1 minute rest after each round with 3 rounds being the limit. You will have your partner count your reps per station as you go through the exercises. They will also remind you of the quality of movement. When the three rounds are over, you will add up your total of reps for your score. Good Luck.

May 20, 2009

Warm Up: 5-10 min on the stationary bike + 20 lap run on the basketball court

WOD: Teams of 3 and if not teams of 2. One person at a time will exercise 7/7/7 of each exercise before the next teammember starts their burpees. A completion of 1 round is each teammember does the 21 reps. This is a very high intensity workout with rest build in. GO FAST ALL THE WAY!

7 rounds of

7 burpees (Vertical with clap above head and ear showing in front of arms/feet off the ground)